Ten mistakes we make when we want to lose weight

Data tells us that eight out of ten diets fail, and studies explain why: the only diet that truly works is one that is sustainable over time. To achieve this, we need to change some of the misconceptions we have about what dieting really means and avoid falling into these mistakes.

1. Thinking more about weight than health. In general, a well-done diet should serve forever and not just to lose weight for a certain period of time. Let's change our mindset: we have to eat well to gain health and not to lose weight; weight loss will come. This leaves room for making exceptions, from time to time, and allows us not to live the diet as a condemnation.
2. Going hungry. A well-done diet, as it should be forever, does not make us go hungry, quite the opposite. If you are hungry while dieting, something is not quite working, and the diet will end up becoming a totally unnecessary torture.
3. Trying to make drastic changes overnight. Changes must be progressive, and we must internalize them until they become habits that we can follow without thinking; therefore, one thing first and then the other.
4. Straining yourself. No, you don't have to strain yourself, and this links to the second piece of advice. It's about, as much as possible, removing willpower from the equation: who wants to be constantly straining themselves to eat well? If you can't avoid eating cookies at night, don't have them at home, and your need to strain yourself will have radically decreased: instead of spending two hours every night fighting temptation, make a one-time effort the day you go to the supermarket and don't buy them.
5. Weighing ourselves too often. While weight is a good indicator, it doesn't give us all the information. We can lose fat and gain muscle and end up weighing more, but we will look thinner. Or we can lose muscle instead of fat, and end up weighing less but not being healthy. Weight is just one element, so it's better not to obsess over this issue.
6. Doing miracle diets. Artichoke diet, colors diet or detox diet... The diet for losing weight has been invented for many years, it is the one an expert will have designed specifically for us. Each person has a different metabolism, hormones, habits, needs, and preferences. Therefore, what worked for my neighbor may not work for me. For sure. A miracle diet assures us three things: lack of nutrients and, therefore, health, too rapid weight loss, and the rebound effect with extra pounds once we stop the diet.
7. Seeking too rapid weight loss. The best diets are those that promote slow and gradual weight loss, between 500 g to 1 kg per week at most. If we lose more, it is quite likely that when we stop the diet, the dreaded rebound effect will occur. In general, weight loss greater than 1 kg per week is only recommended for people with at-risk obesity or athletes under strict professional supervision.
8. Relying everything on calories. Although they must be taken into account for weight loss, calories are by no means the most important thing. Thinking only about calories can lead us to eat low-calorie but unhealthy ultra-processed products, such as some light products, or avoid eating very healthy but high-calorie products such as oils, avocado, or nuts.
9. Not eating enough nutrients. If we restrict calories, we may drastically reduce the quantity and quality of nutrients. It is easy to fall into imbalances that can bring us health problems: lack of calcium, iron, vitamins, etc.
10. Not doing physical activity. Physical activity is the perfect complement to diet; it helps us improve body composition and improve countless health parameters. Doing cardiovascular exercise is important, but let's not underestimate strength exercises (weights or bodyweight training): studies tell us that they contribute to overall body health - for example, they can improve calcium absorption in bones - and that they help us lose fat more quickly.